For many people, the start of a new year brings new enthusiasm, a new outlook, and many times, new fitness goals. New Years resolutions lists can be just as daunting as your holiday shopping list. In addition to the post-holiday slump, not being able to keep your resolutions by February can be frustrating, cause anxiety and make the rest of the winter months feel hopeless.
It's so important to make attainable New Years resolutions. Your resolutions don't have to be sweeping character changes. Take some time to reflect on your past year's behavior and promise yourself to make positive lifestyle changes.
“Setting small, attainable goals throughout the year, instead of a singular, overwhelming goal on January 1 can help you reach whatever it is you strive for,” says psychologist Lynn Bufka, PhD. “Remember, it is not the extent of the change that matters, but rather the act of recognizing that lifestyle change is important and working toward it, one step at a time.”
By making your resolutions realistic, there is a greater chance that you will keep them throughout the year, incorporating healthy behavior into your everyday life. Here are some tips to think about when making your 2014 resolutions:
Start Small // Make resolutions that you think you can keep. If your goal is to exercise regularly, make it a point to make it to the gym 3 or 4 days a week, not 7 days a week. If you want to eat healthier, try replacing your dessert with something else you enjoy like fruit; or, cut your usual dessert portion in half. Don't view your new healthy eating as a form of punishment. Weight loss goals tend to be unrealistic. Don't tell yourself you need to lose 50 pounds. Tell yourself "I'm going to lose 2.5 pounds a week." Or, I'm going to lose 5 pounds this month." Once you reach your smaller goals, you will see even greater results with consistency in proper nutrition and exercise.
Write It Down // Write down your resolutions and put them in a place when you can see them. Writing down your goals will help you to hold yourself accountable and thus maintain consistency over time.
Change One Behavior at a Time // Don't get overwhelmed and think you have to change all of your unhealthy behaviors all at once. Changing a bad habit or unhealthy behavior takes time. Focus on changing one thing at a time.
Talk About It // Share your goals with your friends and family. Having someone to share your struggles and successes with makes your journey to a healthier lifestyle that much easier and less intimidating.
Don't Beat Yourself Up // Don't strive for perfection. Perfection is unattainable. There will be setbacks and bumps in the road on your new journey and that is normal and OK. Don't give up just because you ate a brownie or couldn't make it to the gym the entire week. Resolve to recover from your mistakes and get back on track.
Ask For Support // Accepting help from those who care about you and will listen strengthens your resilience and ability to manage stress caused by your resolution. If you feel overwhelmed or unable to meet your goals on your own, consider seeking professional help. Professionals (trainers, nutritionists, psychologists etc.) can offer strategies as to how to adjust your goals so that they are attainable, as well as help you change unhealthy behaviors and address emotional issues.
Here is the perfect place to start!
Share your New Years Resolutions for 2014 as a comment below:
Source: http://www.apa.org/helpcenter/resolution.aspx
